WEEK OF JANUARY 28TH
FoodPlan&Prep
NotesBeforeGettingStarted
MY FOOD PREP ORDER & TIMING
For this week, I prepped the bison chili. While that was
cooking, I cooked the chicken for meals and started
pepping the salad ingredients Once I was done with the
salad, I prepped the overnight oats. I transferred the chili
to containers and while that cooled, prepped and cleaned
any last minute produce. Finished things off by doing the
dishes and cleaning the kitchen!
WEEKLY GROCERY LIST
Make sure to note, the grocery list is NOT tailored to the
weeknight dinners as well. Make sure to take stock of your
pantry to see what you already have and prevent buying duplicates
WHY I PREPPED WHAT I PREPPED
I have been craving a cold chopped salad & wanted to put
my new veggie chopper to good use! Also I don’t always have the longest lunch at rotations and like having
something cold so I don’t have to wait for the microwave.
For meals, I wanted a quick protein like my simple chicken breast. I didn’t want to cook any other veggies, so I prepped my carrots, herbs, grapes, etc. to save some time.
MY FOOD PREP ESSENTIALS
All my food prep kitchen goodies & glass storage
containers are linked here on my Amazon Storefront.
WhatIListenedtoThisWeek
I thought it would be fun each week to also share what I listen to! Whether its personal development podcasts, true crime podcasts, a good audiobook, or a favorite playlist...food prep can be great time to also relax & have fun! This week I was feeling some of my favorite personal development podcasts.
Huberman Lab Jan 1 Ep.
WeeklyOverview
The next page includes my plan for this week’s breakfasts, main meals, and snacks
The items I prepped in advance have an asterisk* listed after them. Recipes are also included for these foods. Some of the other
ideas listed are just tentative. Food planning
is simply a time for me to jot down ways for me to fuel throughout the week!
This is just what works best for me, but I always suggest designing a prep style personalized to your individual needs :)
ThisWeek’sFoodPlan
BREAKFAST
blueberry muffin protein overnight oats*
collagen matcha latte*
MEALS
Italian chopped salad*
Bison sweet potato chili*
Salmon, potatoes, green beans
Chicken* , sweet potato, arugula salad
Ground beef taco bowls
Chicken shawarma dinner
Salmon and rice bowls
SNACKS
HB eggs*
mixed nuts + sumo oranges
green apples + almond butter
yogurt + granola + frozen berries
SWEETS
berry vanilla smoothies
chocolate squares + sumo oranges
ThisWeek’sGroceryList
PRODUCE
2 romaine hearts
1 small head radicchio
1 English cucumber
1 red onion
1 yellow onion
1 jar banana peppers
1 container cherry tomato
1 head basil
1 bag arugula (optional)
1 green bell pepper
1 red bell pepper
1 head garlic
1 sweet potato
1 lemon
1 bag frozen blueberries
1 bag artichoke hearts
PROTEIN
1-2 lb chicken breasts
1 lb ground bison, beef, or turkey
1 dozen eggs
4 oz package salami
Almond milk
Vanilla protein powder
PANTRY
Rolled oats (GF if necessary)
Chia seeds
Almond butter
Maple syrup (optional)
1 can chickpeas
1 15 oz can diced tomatoes
1 can black beans
1 can kidney beans
Bone broth or chicken/veggie stock
Chili powder
Cumin
Salt
Cinnamon
Dried oregano
Crushed red chili flakes
Red wine vinegar
Olive oil
Dijon mustard
Garlic powder
Paprika
Matcha
BlueberryMuffinProtein OvernightOats
INGREDIENTS
1/2 cup rolled oats (make sure to check for GF label with celiac!)
1 cup unsweetened almond milk
1 scoop vanilla protein powder
2 tbsp chia seeds
1-2 tbsp almond butter
1/2 cup frozen blueberries
1/4 tsp vanilla extract (optional)
1 tbsp maple syrup (optional)
Pinch of salt (optional)
INSTRUCTIONS
Add all your ingredients into a glass container and still util well combined Cover your jar with the lid. Place in the refrigerator for at least 4 hours overnight. Enjoy the overnight oats hot or cold You can heat in a microwave or on the stovetop, but made sure to add some extra fluid (I just add a bit more water!)
CollagenMatchaLatte
INGREDIENTS
2-3 tsp matcha (I like Pique or Matcha Bar)
~2 ounces hot water (not boiling, around 175°F or 80°C)
1/2 cup nut milk (I like cashew or almond unsweetened)
1-2 tbsp creamer (I like vanilla NutPods!)
1-4 tbsp collagen unflavored (this is my fav and gives an extra ~10-20 g protein) Serve with ice
INSTRUCTIONS
Add the hot (not boiling) water and matcha powder into your blender. Add the remainder of your ingredients and blend until combined These ingredients are for 1 serving of matcha I batch multiplied this by 4-5 to prep for the week! Store in glass jars for 4-5 days and serve with ice.
ItalianChoppedSalad
INGREDIENTS // SALAD
2 romaine hearts finely shredded
1 small head radicchio, finely shredded
1/2 cup English cucumber, diced
1/2 cup red onion, thinly sliced
1/2 cup banana peppers, roughly chopped
INGREDIENTS // DRESSING
1/4 cup red wine vinegar
1/2 cup olive oil
1 teaspoon dijon mustard
1 teaspoon dried oregano
1/2 tsp crushed red chili flakes
1/2 cup cooked artichoke hearts, chopped
1 cup cherry tomatoes, quartered
1 can chickpeas, drained and rinsed
4 oz package salami, sliced
2 chicken breasts, cooked and diced
1/2 cup chopped olives (optional)
Shaved parmesan to taste (optional)
1/4 cup mozzarella balls (optional)
1/4 cup basil, finely sliced (optional)
1 cup arugula (optional)
INSTRUCTIONS
2 garlic cloves, finely minced
1/2 lemon juiced
Salt and pepper to taste
Chop and prepare all your ingredients. Note - see the chicken recipe in this week‘s prep to see how I cooked my chicken Prepping the veggies is where I spend the most time at on this recipe; the finer of a chop, the better the salad. Add all ingredients to a bowl and mix until well combined Store in the fridge for up to 4-5 days Optional to add dressing when serving!
CozyBisonPotatoChili
INGREDIENTS
1 lb ground bison, beef, or turkey
1 diced white onion
1 diced green bell pepper
1 diced red bell pepper
3 diced cloves garlic
1 diced sweet potato (I love Japanese sweet potato here)
1 15 oz can diced tomatoes
1 can drained and rinsed black beans
1 can drained and rinsed kidney beans
1-2 tbsp chili powder
1 tbsp cumin
Salt and pepper to taste
Dash of cinnamon (don‘t knock it til you try it)
2-4 cups bone broth or chicken/veggie stock
INSTRUCTIONS
Cook ground bison in 1 tbsp avocado oil Add diced onion, peppers, and garlic and cook until softened about 5 mins. Add potato, tomato, beans and seasonings and broth. Let it all cook on the stovetop (low/medium heat) for about an hour or until potatoes or soft Make sure to stir often! Or you can add this in the crockpot or instant pot! Top with goat cheese or Greek yogurt for an added creamy consistency!
SimpleChickenBreast
INGREDIENTS
Boneless skinless chicken breast (~2 breasts)
2 tbsp olive or avocado oil (or other high heat oil)
2-4 tsp kosher salt (plus more if needed)
1 tsp garlic powder (optional)
1 tsp smoked paprika (optional)
Black pepper to taste
INSTRUCTIONS
Butterfly 4 chicken breasts into 8 breasts total Place chicken breast in a large bowl Pat them dry with paper towel. Cut off any excess fat. Optional - let sit out for 15 minutes (ensures more even cooking) Toss with oil and seasonings (or optional marinade) Add oil to pan over medium heat Add chicken breasts to pan Make sure not to overcrowd and work in batches if needed. Cook on each side for 4-6 minutes & until fully cooked through Once cooked, internal temp should be 165*F (I got my meat thermometer for $12! on Amazon!). Remove chicken breasts from heat and let cool for 5 mins Slice or dice chicken Store in glass container in fridge for up to 5 days
Soft(orHard) BoiledEggs
INGREDIENTS
1 dozen eggs
Large pot Water
INSTRUCTIONS
Bring a pot of water to a boil Once boiled, gently drop eggs into the pot Let eggs cook 12-14 minutes for hard-boiled eggs or 6-8 minutes for soft-boiled eggs. Once the timer is up, add your eggs to an ice bath so the eggs stop cooking If eating right away, peel off the shell when cool. If food prepping, store them in an airtight container and leave the shell on Store for up to 5-7 days